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Body Solid GCEC-340 Manual
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Body Solid GCEC-340 Manual

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Summary of Contents for Body Solid GCEC-340

  • Page 1 Архангельск (8182)63-90-72 Ижевск (3412)26-03-58 Магнитогорск (3519)55-03-13 Пермь (342)205-81-47 Сургут (3462)77-98-35 Астана (7172)727-132 Иркутск (395)279-98-46 Москва (495)268-04-70 Ростов-на-Дону (863)308-18-15 Тверь (4822)63-31-35 Астрахань (8512)99-46-04 Казань (843)206-01-48 Мурманск (8152)59-64-93 Рязань (4912)46-61-64 Томск (3822)98-41-53 Барнаул (3852)73-04-60 Калининград (4012)72-03-81 Набережные Челны (8552)20-53-41 Самара (846)206-03-16 Тула (4872)74-02-29 Белгород...
  • Page 3 Use the following diagrams as a point of reference when assembling your GCEC-340. Becoming fam iliar with the unit and the orientation o f its components w ill help ease installation. Please use the following diagrams to become more accustomed with your GCEC-340 and its applications.
  • Page 4 О Wear proper exercise clothing and shoes for your О Assemble and operate the GCEC-340 on a solid, level w orkout, no loose clothing. surface. Locate the u n it a few feet from the walls or fu rn itu re to provide easy access.
  • Page 5 Body-Solid custom er service, M-F 8:30am-5:00pm CST, at one o f the follow ing: The GCEC-340 is designed for you r enjoym ent. By fo l­ low ing these precautions and using com m on sense,...
  • Page 6 The basic tools th a t you m ust obtain before assem­ cess and a more com fortable workout. bling the GCEC-340 include b u t are n o t lim ited to: Insert all bolts in the same direction.
  • Page 7 (in actual size) along w ith the corresponding com p on ent num ­ W hile you may be able to assemble the GCEC-340 us­ bers in the assembly instructions. ing the illustrations only, im p o rta n t safety notes and oth er tips are included in the text.
  • Page 8 STEP Be careful to assem ble all com ponents ■ ^ 1 in the sequence they are presented. N O T E : Finger tighten all hardware in this step. Do Not w rench tighten until the end of Step 3. Slide both Foot Caps (12) into Multi-Hip Vertical Frame (K).
  • Page 10 S T E P Ь Я Be careful to assem ble all com ponents in the sequence they are presented. N O T E : Finger tighten all hardware in this step. Do Not w rench tighten until the end of Step 3. Connect Leg Hold Down (C) to Leg Extension Frame (B) using: T w o 2 (M 1 2 x 7 5 h e x head bolt) T w o 8 (M 1 2 w a s h e r)
  • Page 12 Be careful to assem ble all com ponents in the sequence they are presented. N O T E : Finger tighten all hardware until the end of this step. Insert both Nylon Bushings (19) into Main Base Frame (A). Insert End Cap (14) into Back Pad Frame (E). Connect Back Pad (O) to Back Pad Frame (E) using: Four 5 (5 /i6”...
  • Page 14 W a r n i n (j , S a f e t y & M a i n t e n a n c e № It is imperative that the user becomes familiar and understands all warnings posted on the unit. To minimize the risk o f injury, follow all safety guidelines provided with the unit and owner's manual.
  • Page 15 W a r n i n i j , S a f e t y & M a i n t e n a n c e It is imperative that the user becomes familiar and understands all warnings posted on the unit. To minimize the risk o f injury, follow all safety guidelines provided with the unit and owner's manual.

  • Page 16: Maintenance Schedule

    W a r n i n g j , S a f e t y & M a i n t e n a n c e MAINTENANCE DAILY WEEKLY LATEST DATE ENTRY SCHEDULE CABLES: C H E C K T E N S IO N , E N D F IT T IN G S A N D C O A T IN G . C H E C K T H A T J A M N U T O N T H E S E LE C TO R R O D TO P B O LT IS T IG H T UPHOLSTERY:...
  • Page 17 W a r n i n g j , S a f e t y & M a i n t e n a n c e MAINTENANCE DAILY WEEKLY LATEST DATE ENTRY SCHEDULE CABLES: C H E C K T E N S IO N , E N D F IT T IN G S A N D C O A T IN G . C H E C K T H A T J A M N U T O N T H E S E LE C TO R R O D TO P B O LT IS T IG H T UPHOLSTERY:...
  • Page 18 PHRASES, 1UIMS, UPS & GUIDELINES B E G I N N E R ’ S G U I D E L I N E S • W o rk o u t a t least tw o tim e s a w eek. •...
  • Page 19 PHRASES, TERMS, UPS & GUIDELINES S T A R T I N G R E S I S T A N C E L E V E L If you b e g in w e ig h t tra in in g a t to o h ig h a level, you risk se rio u s injury. You w ill a lso d e v e lo p p o o r form , w h ic h w ill h in d e r yo u r e ffo rts and d is c o u ra g e you.
  • Page 20 NUTRITION G o o d n u tritio n is a d ie t in w h ic h fo o d s a re e a te n in d ire c tly re la te d to in c re a s e d c a rd io v a s c u la r d is e a s e . a d e c re a s e in th e to ta l a m o u n t o f b o n e m in e ra l in the b o d y a n d b y a d e c re a s e in s tre n g th o f th e re m a in in g p ro p e r q u a n titie s a n d w ith th e n e e d e d d is trib u tio n of...
  • Page 21 EXERCISE PRESCRIPTION Sets Rest Periods Between Workouts Sets are d e fin e d as a co m b in a tio n of a n y n u m b e r o f re ps of o n e ex ercise . T he nu m b e r T he a m o u n t o f re st b e tw e e n tra in in g s e ssio n s d e p e n d s on th e re c o v e ry a b ility o f the o f sets u s e d in a w o rk o u t is d ire c tly re late d to tra in in g results.
  • Page 22 ПШИК TPS FO К BEGIN N ECS A R E Y O U “ B E G I N N E R ” ? A b e g in n e r c a n b e c la s s ifie d as so m e o n e w h o h as n eve r to u c h e d a w e ig h t, m a y have lifted for a w hile, b u t has ta ke n a s u b s ta n tia l a m o u n t o f tim e off, or has n o t c o n s is te n tly tra in e d ove r th e la st six m onths.
  • Page 23 COMMON TRAINING MISTAKES 1. Lack of Adequate Warm-Up and Inadequate Flexibility A w a rm e d m u s c le is a m o re fle x ib le m u s c le th a t’ s b e tte r a b le to lift h e a v ie r w e ig h ts a n d w o rk in a fu ll ra n g e o f m otion. T h o s e w a rm e d m u s c le s a ls o g re a tly re d u c e y o u r c h a n c e o f tra in in g inju ries.
  • Page 24 SETTING UP YOUR PERSONAL PROGRA It is im p o rta n t to firs t e s ta b lis h s p e c ific O n c e yo u h a ve d e te rm in e d y o u r p e rs o n a l g o a ls , yo u w ill n e e d to s e t u p a s c h e d u le an d realistic go als.
  • Page 25 DETERMINE TOUR TRAINING METHOD T h e re a re th re e b a s ic ty p e s o f w e ig h t Which training method is right for you? tra in in g m e th o d s : 1.
  • Page 26 EXERCISETIP L iste d b e lo w are B o d y -S o lid ’ s p ic k s o f th e b e s t e x e rc is e s you can d o for e a c h b o d y p art. These e x e rc is e s c a n be d o n e u sin g free w e ig h ts , m a c h in e s a n d m u lti-sta tio n g ym s.

  • Page 27: Front View

    ANATOMY CHART FRONT VIEW Note: These illustrations depicting exaggerated musculature are not in the textbook anatomical position. As such, they are inexact Neck for medical purposes but are useful for a general understanding. O m ohyoid Sternohyoid S te rno cle ido m a sto id Trapezius BACK VIEW Triceps...

  • Page 28: Fitness Goals

    B u i l t f o r L i f e FITNESS GOALS SHORT-TERM GOALS Date Set Date Accomplished Goal Reward Date Set Date Accomplished Goal Reward Date Set Date Accomplished Goal Reward LONG-TERM GOALS Goal Reward! * Make several copies o f this page to keep track o f your goals and accomplishments. You can prin t m ore copies o f this page by going to: http://w w w .b odysolid .com /supp ort/docs.h tm l * * Don't forget to reward yourself for a job w ell done.
  • Page 29 S = Sets BEGINNER S SAMPLE WORKOUT ROUTINE R = Repetitions per set Keep track of your changes and im provem ents. It's a great m otivational tool!* W = Weight used DATE EXERCISE B E N C H /C H E ST PRESS LAT P U L L D O W N S H O U LD E R PRESS TRICEP PRESSDO W N...
  • Page 30 S = Sets SAMPLE WORKOUT ROUTINE WHEN TRAINING FOR STRENGTH ^ R = Repetitions per set Keep track of your changes and im provem ents. It's a great m otivational tool!* W = Weight used DATE EXERCISE LEG PRESS/SQUAT LEG EX TEN SIO N LEG CURL CALF RAISE B E N C H /C H E S T PRESS...
  • Page 31 INTERMEDIATE AND ADVANCED LIFTERS... S = Sets Design your personal strength training program. R = Repetitions per set Keep track of your changes and im provem ents. It's a great m otivational tool!* W = Weight used DATE EXERCISE T O T A L S *Make several copies o f this page to keep track of your progress.
  • Page 32 STRETCHING & FLEXIBILITY F le xib ility is an im p o rta n t c o m p o n e n t o f p h y s ic a l fitn e ss a n d n e e d s to b e a d d re s s e d in a re s is ta n c e tra in in g p ro g ra m .
  • Page 33 STRETCHING warm -up/cool UPPER BACK Cross Arm in Front of Chest M U S C L E (S ) A F F E C T E D : latissimus dorsi and teres major 1. S tand o r sit w ith th e rig ht arm sligh tly fle xed (15° to 30 °) and a d d u c te d acro ss the chest.
  • Page 34 STRETCHING warm-up/cool- SIDES Side Bend with Straight Arms M U S C L E (S ) A F F E C T E D : external oblique, latissimus dorsi and serratus anterior 1. S tand w ith feet 14 to 16 inch es apart. Stretching 2.
  • Page 35 STRETCHING WARM-UP/COOL-DOWN Stretching the hamstrings with POSTERIOR OF THIGH emphasis on insertion of the hamstrings and calves. Sitting Toe Touch M U S C L E (S ) A F F E C T E D : hamstrings, spinal erectors and gastrocnemius 1.
  • Page 36 ■ И STRETCHING waRH-up/cnm-onwN GROIN Straddle (Spread Eagle) Stretching the hamstrings and groin with emphasis on insertion of M U S C L E (S ) A F F E C T E D : gastrocnemius, hamstrings, spinal erectors the hamstrings and calves adductors and sartorius 1.
  • Page 37 STRETCHING WARH-BP/COOI.-OOWN POSTERIOR OF LOWER LEG Step Stretch M U S C L E (S ) A F F E C T E D : gastrocnemius and soleus; also, achilles tendon 1. Have re ad y a ste p o r bo a rd 3 to 4 inch es high. 2.
  • Page 38 M a i n f r a m e P a r t s L i s t P art# Description MAIN BASE FRAME LEG EXTENSION FRAME LEG HOLD DOWN LEG EXTENSION ARM BACK PAD FRAME MULTI-HIP ARM MULTI-HIP ADJUSTER REAR BASE FRAME ADJUSTABLE TUBE 45x1.8x405L...
  • Page 39 H a r d w a r e L i s t irt# Description HEX HEAD BOLT M12x80 HEX HEAD BOLT M12x75 HEX HEAD BOLT M10x80 HEX HEAD BOLT M10x65 HEX HEAD BOLT 5 /W’ x 1 W NYLON NUT NYLON NUT WASHER WASHER...
  • Page 40 Part# 1 M12x80 Hex . ex d B x.t: Qty. 2 Part# 2 M12x 75 Hex Head B olt Part# 3 M 10x80 He-: He^<d Уо У Qty .2 Part# 4 M10x65 H exH ead Bolt Qty.1 Part# 5 5 Л 7 х 1 У / H e xH e a d Bolt Qdy.
  • Page 41 H a r d w a r e (To Scal e) Allen Screw Part# 29 M8x8 Qty. 5 Part# 8 Qty. 6 Part# 9 W asher Q ty.6 Part# 10 1б” W asher Q ty.8 3" 4" 5" 6" I n c h 0...
  • Page 42 H a r d w a r e (To Scal e) Parts 11 Spring W a s h e r Qty. 8 Part# 6 Qty. 8 Part# 7 Nylon Nut Qty. 3 6 "...
  • Page 44 Архангельск (8182)63-90-72 Ижевск (3412)26-03-58 Магнитогорск (3519)55-03-13 Пермь (342)205-81-47 Сургут (3462)77-98-35 Астана (7172)727-132 Иркутск (395)279-98-46 Москва (495)268-04-70 Ростов-на-Дону (863)308-18-15 Тверь (4822)63-31-35 Астрахань (8512)99-46-04 Казань (843)206-01-48 Мурманск (8152)59-64-93 Рязань (4912)46-61-64 Томск (3822)98-41-53 Самара (846)206-03-16 Барнаул (3852)73-04-60 Калининград (4012)72-03-81 Набережные Челны (8552)20-53-41 Тула (4872)74-02-29 Белгород...